The Cholesterol Fearmongering Campaign… Enough is Enough!

I see the latest volley has been fired in the war against saturated fat and cholesterol. Evidently, the low-fat corporations are losing ground, so they have rolled out their paid-for media spin doctors to put out another piece of propaganda to knock the high-fat diet craze down a few pegs. Regardless of the damage they’ve knowingly done to our nation’s health over the past 40 years, they continue to ignore any evidence that goes against their doctrine promoted by the diet-heart hypothesis [1] and continue to publish anti-saturated fat fabrication that feeds (quite literally) the obesity epidemic that plagues North America.

Years of unbiased scientific research has proven saturated fat to be one of the most protective and healthy fats known to man. Always was… and always will be. Time and again they have tried but have never found any supporting evidence that saturated fat consumption causes heart disease or stroke. [2] Quite the contrary. They’ve continually proved that long-held fabricated theory to be completely wrong.

Always piggy-backed with their attack against saturated fat are the warnings about cholesterol, the other multi-billion-dollar myth they have been “selling us” for years. In 2012 alone, sales of cholesterol-lowering drugs in the U.S. was $17 billion, and global sales reached $30 BILLION! It doesn’t take much to figure out why they continue to scare people into believing cholesterol is the devil incarnate that needs to be exorcised. The tobacco industry used the same deceptive marketing for years, the sugar industry still does, and these guys have certainly taken notes.

A diet LOW in carbs and HIGH in fat is what our ancient ancestors lived on for countless thousands of years, until the agricultural revolution around 12,000 years ago. They only had the scant amount of carbs they could gather from wild plants and tubers. Animal fat (highly saturated) was their main fat since there was little else to choose from, and along with a generous amount of protein is what our bodies still need to be truly healthy.

As humans, we did not evolve on the high-carb diet that has been literally shoved down our throats by all the government-backed dietary guidelines. In the future, when we look back at this period in history, we will see that this has caused the healthcare crisis we now live in. Our epidemic levels of obesity, diabetes, heart disease, cancer, and many other chronic conditions can be attributed directly to low-fat/high-carb diets. We can only hope that this latest defensive attack on cholesterol is this deceptive beast’s final death throes. It’s past time it was dead and buried for good!

Here are the real facts about saturated fat and cholesterol they don’t want you to know, and my two cents on Keto diets…

Saturated Fat (Fast Facts) –

– There has been absolutely NO clinical evidence linking saturated fat to heart disease.
– The misguided “diet-heart hypothesis” was based on faulty and unsupported evidence [3]
– Became mainstream in the 1970’s when Dr. Ancel Keys convinced the government his theory was true.
– The low-fat propaganda began full-force in 1977
– Tracking the data since 1977, there is a direct correlation between the implementation of the low-fat guidelines and the spike in obesity, diabetes, heart disease, and many other chronic conditions. [4]
– Low-fat = high-carbs, sugar, and chemical additives (fat brings flavour and texture to foods)

Cholesterol (Fast Facts) –

– People might know about HDL and LDL cholesterol, but most people don’t realize there are two kinds of LDL (small, dense, damaging particles that penetrate artery walls, and large, fluffy ones that don’t) [5]
– Low-fat/high-carb diets raise small LDL, increasing arterial damage and inflammation. [6] [7]
– Arterial inflammation is what cholesterol is trying to repair when it is found in your arteries. [8]
– The key to reducing arterial damage and heart disease is to have a few small LCL as possible.
– Less arterial damage means less cholesterol build up.
– Saturated fat raises both LDL & HDL in equal proportions
– Here’s the biggie… saturated fat converts small LDL to large, harmless LDL! [9]

Keto or LCHF?

– Keto is great as a carb-cleanse to break the addictions they cause, but I only recommend it for short-term, about a month or so. Staying on strict keto is hard to maintain for the long-term, and most people have a problem with all the fat they need to remain in ketosis.
– Most people don’t follow keto properly. They eat only fat and meat products and don’t get enough fibre from low-carb vegetables. After a time, their digestion stops working properly and they wind up quitting. They blame it on keto itself, but it’s their own fault for not educating themselves on what their body needs to function.
– For a life-long sustainable way of eating I recommend a diet which is low in carbs and high fat (LCHF), but not in the 70+% range of fat that keto requires. The macronutrient ratios I recommend are 20% low glycemic carbs / 20-25% protein / 50-55% fat (including generous amounts of saturated fats)
– In a LCHF meal plan there is lots of protective fat, including saturated fat, and the right amount of fibre for proper digestion. There is also a lot more flexibility in food choices, making it easier to maintain.
– Keto options fit perfectly into the LCHF meal plan, but they’re just not the only foods that do.

“While the content of this article is based on clinical research it is intended for educational purposes only, NOT to provide you with medical advice, or to be misconstrued as such. It may certainly help you become healthier and have more wellbeing, but no promises or expectations of healing are ever indicated on my part. I encourage you to make your own health care decisions based upon your own research in a cooperative partnership with a qualified health care professional that has your best interests at heart. If you feel that your problem is medical in nature, you should first seek the advice of your physician or health care practitioner before using this information to self-diagnose and treat your particular issue.”

  1. https://www.ncbi.nlm.nih.gov/pubmed/20888548
  2. https://www.healthline.com/nutrition/5-studies-on-saturated-fat
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836695/
  4. https://opencommons.uconn.edu/cgi/viewcontent.cgi?article=1482&context=srhonors_theses
  5. https://www.ahajournals.org/doi/full/10.1161/01.atv.0000154144.73236.f4
  6. https://www.ahajournals.org/doi/abs/10.1161/01.atv.12.2.187
  7. https://www.ncbi.nlm.nih.gov/pubmed/10075324
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986484/
  9. https://www.ncbi.nlm.nih.gov/pubmed/8299884

Korean Kimchi

Korean Kimchi
Prep Time
2 hrs
 

Fermented foods have been central to good health for thousands of years, and in Southeast Asia, the staple is Kimchi, a kind of Korean sauerkraut. Here is my easy recipe for this delicious side dish to keep your microbiome healthy and happy…

Course: Side Dish
Cuisine: Chinese
Servings: 20
Calories: 29 kcal
Author: Chef Kevin
Ingredients
  • 4 lb Napa cabbage
  • 2 medium carrots, julienned
  • 8 oz radish, very thinly sliced
  • 1/3-1/2 cup Himalayan salt
  • 1 bunch green onion, thinly sliced
  • 10 cloves garlic, minced
  • 1 tbsp ginger, minced
  • 2 tbsp Korean chili powder (for medium heat)
  • 2 tbsp Fish sauce
  • 2 tbsp kelp powder
  • 2 tbsp white wine
  • 2 tbsp light miso
Instructions
  1. 1. Cut the cabbage in half lengthways and remove the core. Cut the cabbage into quarters, then into 2-inch chunks. Put this in a large bowl with the carrots and radish. Sprinkle with the salt and massage in so everything is coated in salt and starting to soften and wilt. Cover with cold, chlorine-free water and let stand at room temperature for a couple of hours.

    2. When ready; pour the soaked cabbage mixture into a strainer and drain all the brine off. Rinse with some cold running water and drain completely.

    3. When drained; put the cabbage mixture back in the large bowl and add the green onions, garlic, and ginger.

    4. In small bowl or measuring cup; mix together the chili powder, fish sauce, kelp powder, white wine, and miso paste. Pour over the cabbage mixture, put on disposable gloves, and massage in well. (The chili powder will burn!)

    5. Pack tightly in Mason jars. Push down firmly to make sure the juice covers the veggies. Put the lid on but just set the ring in place to hold the lid down without screwing it in place. If you tighten them the jars will blow up! Place the jars on a rimmed baking dish to catch any spill-over. Let sit at room temperature for 3-5 days, until it is bubbly and fragrant. Once each day, insert a clean chopstick or butter knife to release air bubbles. If needed, pour in some additional brine to keep all the vegetables submerged.

    6. When it is fermented to the point that you like, close the lids tight and refrigerate for up to six months. It is ready to eat after two weeks but will get stronger as it ages. Make sure the vegetables stay submerged the whole time, especially after you take some from the jar.

    bowl of kimchi
Nutrition Facts
Korean Kimchi
Amount Per Serving (0.5 cup)
Calories 29
% Daily Value*
Sodium 2122mg 88%
Potassium 295mg 8%
Total Carbohydrates 5g 2%
Dietary Fiber 1g 4%
Sugars 2g
Protein 1g 2%
Vitamin A 31.1%
Vitamin C 33%
Calcium 8.5%
Iron 3.4%
* Percent Daily Values are based on a 2000 calorie diet.